Swiss Ball Lateral Ball Roll
This big bang exercise works on multiple joints and hits key stabiliser muscles including the internal and external obliques, multifidus and transversus abdominus.
Technique – Lie on an appropriately sized DuraBall Swiss ball in a supine position. Your head, neck and shoulders are in contact with the ball and feet flat on the floor. Placing your tongue to the roof of your mouth behind the front teeth and keep your shoulders, hips and knees in alignment. Place your arms out to the sides with the palms facing upwards holding a dowel rod across your chest. Inhale and gently draw the belly button towards the spine. Move slightly off centre on the ball by shuffling sideways on the ball to the point where you can just keep good posture and balance. Hold for one to three seconds and move back to the centre. Then move to the opposite side.
Aim to complete five to six reps each side for 2-3 sets.
This exercise is great for clients who have the following issues with:-
Balance, agility and coordination issues
Shoulder girdle muscle imbalance
Sacroiliac joint dysfunction
Weak gluteal muscles
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